Ups N Downs Coaching

Rich Knox have teamed up with Applied Nutrition
This isn’t a welcome pack.
It’s a war chest.

My athletes don’t “start a journey.”
They ignite.
They burn through excuses.
They rise through fire.
They ascend because staying on the ground was never an option.

Applied Nutrition is now in the arsenal — and my crew gets up to 20% off to fuel the next evolution.
Premium quality. Warrior‑tested. Performance‑driven.
Built for those who refuse to stay ordinary.

If you’re ready to run harder, burn hotter, and ascend higher…
Claim your fire.
Claim your discount.
Claim your legacy.

RUN. BURN. ASCEND.

🔥 UPSNDOWNS COACHING — TONIGHT’S CLASS BROUGHT THE ENERGY 🔥

The floor shook, the music hit, and the crew rose through fire and fatigue. Every round was a battle — every rep a statement. You didn’t just show up… you showed out.

💥 The Line‑Up:
Assault Bike • Deadlift • Ski Erg • KB Goblet Squat • Push Press • Box Jumps / Step Ups • Row • Weighted Lunges • Slam Ball • Wall Ball • Front Carry to Overhead • 25m Sprint Squats

⚔️ The Rounds:

• Round 1: 30 sec work / 10 sec rest
• Round 2: 90 sec work / 20 sec rest
• Round 3: 30 sec work / 10 sec rest

🔥 You brought the noise. You brought the sweat. You brought the UpsNDowns energy.


Institute of Fitness Racing .uk

Saturdays 1030-1400 £5 for non members free to members

There’s a moment in every rebuild where you choose to rise.
Not because it’s easy.
Not because you feel ready.
But because something inside you refuses to stay down.

That’s what our Community Workout & Brew is about.
Movement.Community. Honour.
A space where effort matters more than ego, and connection matters more than perfection.

Whether you’re stepping into the Viking (males only)Session
or the Valkyrie Session(Ladies only) ,
you’re stepping into a forge — not a test.
A place to reset, breathe, move, and remember who you are becoming.

MEMBERS — FREE
NON‑MEMBERS — £5
Everyone welcome. No judgement. No pressure. Just honest effort and shared fire.

We rise together.
We rebuild together.
We endure together.
Show up. Move. Reset.

• CIMSPA Personal Trainer Practitioner (MCIMSPA) — Professional status earned, not claimed.

• UK Coaching Duty to Care Certified — Athlete‑first coaching, safeguarded and accountable.

• Fully Insured Personal Trainer — Protection, professionalism, and responsibility in every session.

• NASM Sports Nutrition Coach — Evidence‑based fuelling for athletes who rise again and again.

• British Triathlon Level 1 Coach — Endurance coaching grounded in governing‑body excellence.

• Mental Health First Aider (DBS) — Safe, trauma‑aware, human‑centred coaching.

• Hybrid Endurance Specialist — Strength, engine, mindset — the full Phoenix system.

🦅 THE PHOENIX CALLS — 10 CLIENT SPOTS OPEN 🦅

I’m opening 10 exclusive spaces for athletes who want 1‑2‑1 coaching either:
🏋️‍♂️ At The Institute, Macclesfield
💻 Online coaching
⚡ Hybrid — the fire of both worlds

If you’re rebuilding… rising… levelling up…
This is your moment to step into the flames and come out forged stronger.

Strength • Conditioning • Running • Hybrid Endurance
Programming. Accountability. Nutrition Support. Performance Tracking.
Your next chapter doesn’t wait — you ignite it.

DM to claim your spot.

Institute of Fitness Racing .uk Rich Knox

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30km on the erg bike.
1 hour of pure engine work.
Quick strength session to sharpen the weapons.

The pace isn’t pretty yet — but the Vikings didn’t wait for perfect conditions.
They moved. They fought. They built momentum through the mud.

I’m doing the same.
Slow is still forward. Forward is still war.
Ass in gear. Head up. Onward.

Rosemary Knox — your journey hasn’t just been hard work, it’s been heartfire. Every moment you pushed through, every time you chose courage over comfort, every spark of belief you held onto… that’s where your legend was born. 🔥🦅

Your A‑Level results will never measure the size of your heart, the strength of your spirit, or the fire you carry. You rise because it’s who you are. You burn because you refuse to dim. You become because you were always meant to.

Rosie, I am proud of you in ways words barely touch.
RISE. BURN. BECOME.

You make this old man proud every day

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